Warning: This article is
intended for athletes who want maximum energy levels,
exceptional performance, and the winner's edge.
Athletes who want to be the best they can be know which foods
and beverages steal their energy and which give them the extra
edge in the heat of competition. The right food eaten at the
right times in the right amounts will produce superior energy
levels.
Too often young athletes think they can perform at their best
when they eat foods that would make a couch potato proud. Let's
face it, if you consume Twinkies and Coke, then you'll have a
Twinkie and Coke body.
You can't expect your undernourished, junk food fueled hockey
body to perform at its highest level, heal quickly from
injuries, fight sickness and exhaustion, or do anything
spectacular for any period of time when it's not being fed as a
hard-working machine.
Eating the right foods should be taken a seriously as intense
weight lifting, consistent sleep, and hard work in practices.
Key #1 - Knowing what to drink before a game or practice
Water is one of the best sources for high energy levels. Make
sure you drink plenty of water before, during and after a game
or practice. Drinking plenty of water replenishes valuable
fluids lost during the heat of competition. It gives you energy,
power and stamina. On the other hand, soda, juice, and coffee
steal your energy.
Key #2 - Incredible energy givers: Food that provides lasting
energy
Eat foods that are high in complex carbohydrates. Some of the
best are potatoes, brown rice, oatmeal, grape nuts, whole-wheat
pancakes and winter squash.
Eat a small amount of high quality protein that is low in fat
and easy to digest including tuna, turkey breast, eggs, and low
fat, low sugar yogurt.
Be careful what you put on your food. Use only a small amount of
butter, syrup, and mayonnaise.
Add a very small amount of high quality oil, especially
extra-virgin olive oil.
Key #3 - Foods to stay away from before games and practices
High sugar foods and drinks such as soda, juice, desserts,
sugared yogurts and sugar coated cereals. These foods steal your
mental focus.
High fat foods such as pork, hot dogs, fast-food items, cheese,
chips, salad dressing, mayonnaise, cream cheese, and sour cream.
These foods will slow you down in your physical endeavors.
Hard-to-digest foods such as red meats, beans, nuts, and seed.
These are great for after the game or practice when your body
needs refueling.
High calorie meals take a tremendous amount of energy to digest.
Save energy for hockey by eating a smaller meal to-to-three
hours before the game. This will provide maximum energy for peak
performance.
Debra Burton is certified as a
sports nutrition consultant who teaches sports nutrition
workshops for athletes, coaches, and parents. |
